The day that I came across the concept of cycle syncing, my life changed in a literal sense. The burnout from trying to function as per the patriarchal expectations ceased, now I show up as a woman, “the menstruating woman that I am.”
Today I want you to regain this beautiful perspective that is ingrained in your womb.
In this post, we shall look at what cycle syncing is, the science behind the four menstrual phases, and how to tailor your lifestyle to your cyclic nature.
In addition to all this, I would love to introduce a cycle syncing e-book that I wrote for the menstruating woman who wants convenience in uncovering this important truth. To access it click here.
Tired of fighting against your menstrual cycle. Start honouring the wisdom of your body from today. Grab your cycle syncing e-book here.
Table of Contents
What is cycle syncing?
Cycle syncing refers to the act of aligning your lifestyle (work, routines, diet, exercise) as per the energies of the four phases of your menstrual cycle.
Most modern women have been alienated from the knowledge that our cycles don’t sum up to monthly bleeding, that is just one phase of the 21-35 day cycle that we experience each month in our reproductive years when we aren’t on birth control or experiencing a medical issue.
Cycle Syncing is honoring the simple fact that our energy and abilities shift in this span of 21-35 days, and it’s a rinse and repeat process that we experience for around 40 years ( ages 12-51).
The massive benefits of cycle syncing.
Structuring my life around this drastically changed it for the better here are some of the benefits you will also experience:
1. Increased energy and productivity.
Goodbye drain out and hello optimum productivity. When you understand the stages where you have peak energy and when you have low energy you’re able to avoid burnout by doing intensive tasks in the former and resting in the latter.
2. Better hormonal balance.
Knowledge of your menstrual phases enables you to fine-tune your to-do list, understand your fluctuating moods, and take dietary precautions as per each phase.
3. Improved mental health.
Once I had an understanding of my body, I stopped fighting against my natural rhythm; instead, I became one with it, which meant less stress.
4. Aligned workouts for better results.
Here’s the truth you won’t be able to gym hard in each phase, at times you won’t even have the energy to do it and science has shown that stress can actually prevent fat loss imagine that?
Cycle syncing will help you to pinpoint your most energetic phase and your “let me just do a quick walk today or let me just rest phase.”
5. Self-awareness.
There’s nothing more attractive than a woman who knows what is happening in her body, the kind who can predict their next period while in their follicular phase.
You’re about to become her “the optimized woman,” as writer Miranda Gray put it in her life-changing menstrual syncing book.
6. Optimized nutrition.
A cycle-syncing diet is a must-have moving forward. I will give you fine examples towards the end.
This is because our changing hormones usually call for certain nutrients, i.e, you may notice that you have some intense cravings right before and during your periods.
Personally, I tend to eat more in the first three days of my five-day period with a magnified craving for wheat.
Understanding your four menstrual phases.
Before we look at how you will align your lifestyle to your cycle let’s have a short biology class that will bring a better understanding of this concept.
The average woman’s cycle ranges anywhere from 21 to 35 days, which is from when the egg matures to when the uterine wall is shed, unless conception occurs.
To illustrate the workings of the cycle, we will use the average 28-day cycle.
I will also refer to the reproductive hormones (chemical messengers) responsible for each phase.
So here’s a quick rundown of what happens in each phase.
1. The menstrual phase (day 1-5)
Again, the time varies for each woman, but we will use the 28-day cycle.
To determine your cycle length, track your periods from the first day of your period to the last day before your next period.
The menstrual phase begins when you start to bleed as a result of the uterine wall, which had thickened in anticipation of a pregnancy, sheds.
The dip in the hormones estrogen and progesterone triggers the shedding.
At this stage, your energies are particularly low, and you may also experience symptoms such as cramping, bloating, and lower back pain.
2. The follicular phase(day 6-13).
Although the follicular phase begins on day one of your period, most women tend to think of it as the phase after their period, which is totally fine.
In this phase, an egg undergoes maturation. FYI we are born with over a million eggs.
The hypothalamus(part of your brain) releases gonadotropin-releasing hormone (GnRH), which in turn triggers the pituitary gland (in your brain) to release the follicle-stimulating hormone (FSH), which stimulates the ovaries to develop several follicles (fluid-filled sacs) that house immature eggs.
One follicle becomes dominant and matures the egg. The hormone estrogen is, in turn, released and thickens the uterus lining in preparation for conception.
The rising estrogen levels cause a surge in energy at this phase.
3. The ovulatory phase (day 14).
The pituitary gland secretes the follicle-stimulating hormone (FSH) and luteinizing hormone (LH), and around day 14, a surge in LH causes the dominant follicle in one ovary to burst and release the mature egg.
Which travels to the fallopian tube and awaits fertilization.
ovulation is still a pretty energetic phase, and for some women, it’s characterized by a high libido.
If the released egg is not fertilized within 12-24 hours it is dismantled and reabsorbed back into the body.
For more on identifying your ovulation phase click here.
4. The Luteal phase (day 15-28).
The ruptured follicle that released our egg turns into a cell structure called the corpus luteum which produces a surge of the hormone progesterone and some estrogen.
Progesterone causes the uterine wall to thicken, and your cervical discharge also becomes pasty to prevent the entry of bacteria into the uterus.
If conception does not occur the corpus luteum is reabsorbed, progesterone and estrogen dip leading to the menstrual phase.
To learn more about the luteal phase read here.
And that’s the menstrual cycle simplified.
Ahem… moving on…
Aligning your lifestyle to your four menstrual phases.
Ready?
This simplistic information compounds each month to change your entire menstruating life.
To deliver my point better I will link each phase to the four weather seasons because women and Mother Earth are very similar.
1. Menstrual phase (inner winter)
It’s time to hibernate my lovelies, this is your slow season so what can you do to honor your body:
- Plan ahead for your menstrual phase by moving energy-consuming tasks to your upcoming follicular phase.
- This is the time to reflect and journal before moving into another month “what has been working? What could use some change?”
- Rest, rest, rest.
- Catch up on Netflix and loads of soft self-care like magnesium baths for relaxation, and cramp relief.
- Meal prep for this phase beforehand or opt for ready-made services.
- Give in to the cravings; your body needs it. However, don’t go a little too overboard.
- Skip the social outings and ground yourself at home you will feel much better.
2. The follicular phase (inner spring)
Your energy is sprouting forth and here’s how you get the most out of this phase:
- This is the time to dream, strategize, and get to work, whether it’s your career or your garden kitchen, this is the time.
- Organize and clean up whether it’s your life or your closet.
- Learn new skills take up those online courses.
- Create, create.
- This is also a great time to rewire your brain through affirmations and visualization.
3. The ovulation phase (inner summer).
We’re outside my girls, our thoughts don’t get any sunnier, what should you be doing with this super short yet magical phase?
- This is the time to network as our social energies are at peak, our empathy and ability to connect are buzzing.
- Become a team player as well as enhancing personal relationships.
- Continue nailing your to-do list.
- Start bold projects.
- Practice your confidence rituals such as getting dolled up.
4. The Luteal phase (inner autumn).
In the course of this phase your energy will steadily decline towards your inner winter so here’s how to align with this change:
- Take on more creative, as opposed to energy-intensive tasks.
- Declutter and finish tasks that are too consuming for the upcoming menstrual phase.
- Meal prep and clean up so you can rest in the next phase.
- Take on more self-soothing activities.
- Slow down as you usher in the season of hibernation.
A cycle synching workout plan.
I know that you’re a woke lady and thus working out is Central to your dream woman, however, the reason it’s so hard to stay consistent is because you try to go hard in each phase without regarding what your body is signalling, then you end up feeling worse and giving up.
Here’s how to fully integrate working out into your identity by honoring the wisdom of your body.
Simple workouts for your menstrual phase.
The main goal is relaxing and gentle movement for blood circulation.
- Intentional yoga movements like the child’s pose can help to alleviate symptoms such as lower back pain.
- Meditation practices.
- Stretching your body.
- Low-impact pilates workouts.
- Walking even for just five minutes.
Best workouts for the follicular phase.
Your main goal should be building endurance.
- Strength training ( weights, resistance bands).
- Cardio exercises such as running, swimming, rope skipping, or a mixture of guided full-body movements.
- High-intensity workouts (HIIT) that involve intensive movements coupled with breaks.
Ideal workouts for the ovulatory phase.
Again focus on optimal performance while your energy is at its peak:
- Strength training.
- Cardio movements like dancing.
- High-intensity workouts (HIIT) like jump squats.
Luteal phase workouts.
In this phase, you should focus on slower, steadier movements, especially in the days leading up to your period, when your energy is dwindling.
- Body weight strength training or small weights.
- Pilates movements.
- Low-intensity cardio exercises.
- Yoga and meditation.
To learn more about cycle syncing your workouts, click here.
A cycle-syncing meal plan.
Our dietary needs may also slightly pivot in each menstrual phase, so here’s what you should focus on:
The menstrual phase.
Have warm, mineral-rich foods to replenish and reduce cramps i.e:
Soothing Tea: Raspberry leaf or ginger tea.
Foods: Bone broth, lentil soup, spinach, beets, wild rice.
Snacks: Dark chocolate (70%+), pumpkin seeds.
Extras: Add sea salt and iron-rich foods to boost energy.
The follicular phase.
Opt for Light, fresh foods that support the rising hormone estrogen such as:
Foods: Quinoa, broccoli, berries, eggs, salmon.
Snacks: Hummus + carrots, flaxseeds, citrus fruits.
Tea: Green tea or nettle tea.
Extras: Add fermented foods like kimchi or sauerkraut
Ovulation.
Have anti-inflammatory, fiber-rich foods to support liver detox.
Tea: Peppermint or dandelion root tea.
Foods: Zucchini, asparagus, leafy greens, grilled chicken, tofu.
Snacks: Chia pudding, almonds, apples.
Extras: Fresh smoothies or cold-pressed juices work well here.
The Luteal phase.
Your diet in this phase should favor Complex carbs, magnesium-rich foods to ease premenstrual symptoms (PMS) such as:
Foods: Sweet potatoes, brown rice, turkey, kale, avocado.
Snacks: Dark chocolate, sunflower seeds, roasted chickpeas.
Tea: Chamomile or cinnamon tea.
Extras: Add more B vitamins (bananas, oats) to regulate mood fluctuations.
Extra cycle synching tools.
- Menstrual cycle syncing apps: A few good ones are Flo, Clue, and Meet you.
- A dedicated period tracking planner: you can use this to draft a dedicated to-do list for each phase.
- A diy period tracking chart: You can make a simple chart on canva.com that you can print and use for each month. Or copy mine.
My cycle syncing e-book.
I am really happy and grateful that I got the opportunity to write this 39-page cycle syncing e-book for you.
The e-book comes with a free menstrual cycle tracker and a simplified one-day meal plan for each phase.
In this e-book, I give in-depth insight into cycle syncing. This resource is a love letter dedicated to each girl and woman who struggles each month with her cycle.
Closing remarks.
This is it, my lovelies. I hope that today, you’ve been able to reclaim the message from your womb. Cycle syncing is more than just a concept.
It’s a lifestyle!
Say no to fighting against your body and embrace your shifting energy and abilities.
A menstruating woman is a powerful woman.
Before we part ways, let me know, are you excited to tailor your life to your cycle and not the other way round? Personally, I love it here.
